Exercises for traveling

Just because you are taking a vacation, doesn't mean your exercise routine need suffer. Stretching exercises can be done in the comfort of your hotel room. And, some can even be done in transit. To help keep joints strong and flexible, follow the guidelines below.

When seated, press your legs together to strengthen the muscles that help support the back and legs. Hold for six seconds. Relax and repeat. Gradually increase to five, 10, and then 20 repetitions. Repeat twice daily

Sit in a chair and support your foot on a table or chair of comfortable height. Straighten your leg and pull your toes toward you, stretching the back of your leg. Hold for six seconds, relax, and repeat up to 12 times. To keep knees flexible, repeat this exercise two to three times a day

For flexible ankles and feet, sit in a chair with feet flat on the floor. Raise your toes as high as you can while keeping your heels on the floor. Then raise your heels as high as you can, while keeping your toes on the floor. Rotate your ankles in a circle, curling the toes up and down and around in a circular motion

Even before getting out of bed, limber up for the day by bending each knee to the chest, one at a time. Repeat, alternating knees. Gradually increase until you can do five to 10 repetitions. Pull both knees to your chest at the same time and hold for six seconds. Repeat, increasing to five to 10 repetitions

Lie on your back and move your feet and legs in the air as if you were riding a bicycle, while counting to six. Relax and repeat. Gradually increase to five and then 10 repetitions once or twice daily

To stretch your hip, lie on your stomach on the bed or floor. Raise your thigh straight up behind you, keeping your knee straight. Lift the other thigh and hold for six seconds. Repeat. Gradually increase to five and then to 10 repetitions